Adho Mukha Svanasana

Because the head is lower than the pelvis this pose is often classified as an inversion posture.

Step by Step
Come onto the floor, lying on your stomach. Place the spread fingertips on the floor, lined up with your shoulders. Your middle fingers should be parallel to each other. Your feet are hip width apart. Turn your toes under.

On an exhalation, move into the initial posture.  This is a position on the balls of the feet, with the heels lifted high with the buttocks elevated and the arms and legs extended.  This initial posture can be assumed either by keeping the back straight and pushing up into the pose.  If this requires too much muscular exertion, allow the back to round as you straighten the arms and then raise the buttocks.

In this initial pose as well as in the completed pose the weight should be equally distributed between the left and right sides of the body.  That is, there should be equal weight on the left and right legs as well as equal weight on the left and right arms.

Bring the spine forward between your shoulder blades as you rotate your “sit-bones” up towards the sky.  Now descend your heels to or towards the floor as you continue to elevate your sit-bones.  This movement involves simultaneously stretching from the middle of your back legs up towards the ceiling and also down towards the floor. 

This is the completed pose.

In the completed pose you should work on each of the following components of the pose:

• Keep each kneecap aligned in the medial plane of each of your legs.
• Use your leg's quadriceps muscles to keep your kneecaps raised  towards the pelvis with the back knees “filled out”.
• Move the shoulder blades as far away from the spine as possible so as to create space for the spine to descend between the shoulder blades as you move it forward towards the space between your shins.
• The inner and outer armpits should feel as if they are at the same distance from the floor.  For many the outer armpits are higher.  If this is the case, equalize the inner and outer armpit height by rolling the outer arms down and the inner arms up. This movement of the arms also helps bring the shoulder blades away from the spine.
• When your leg muscles do not yet have enough length the back tends to round.  Strive to bring the spine to its normal standing curvatures.  For many that means stretching it by moving the upper thighs away from the pelvis as you rotate your sit-bones up and bring your spine further forward through your shoulders.  For those rare individuals with particularly mobile spines this means being careful not to allow too deep a concave curve to be present in the lower back.
• Continually work on descending the heels towards the floor.  In general, it is more important to have the heels greet the floor than it is to bring the crown of the head in contact with the floor.

In the pose your body is in an inverted “V” shape with your sitting bones rolling up toward the ceiling. Lengthen your spine so that your tailbone extends up and away from the back of your pelvis.  Aim your chest to the knees with an extended spine. Keep your arms and legs straight, lifting up your kneecaps with your quadriceps with perfectly straight legs.Your torso goes toward your legs so the head hangs freely and more toward the floor.   Eventually, the crown of your head may touch the floor.

As a variation, place a block under your head. This makes the pose more of a restorative and cooling pose.

As your hamstrings become more stretched with practice, you should be able to get the heels on the floor without losing the spinal extension. Do not worry if your heels do yet not reach the floor. Keep the feet parallel and work on getting weight on the back part of the ball of your foot.

As you work in the pose, continually observe the distribution of your weight on each part of your feet, on your hands and your fingers. Keep equal weight on both sides of the body and in all parts of hand or foot.

In the beginning, your arms and shoulders may carry more weight, but as you become more stretched more weight is carried by the legs. As you draw the hips back, the weight on the arms shoulders is reduced.

Over time extend the time in which you hold this pose. As you become able to work in the pose for longer periods of time you will gain in strength and in stretch. Eventually you should be able to hold and continually work in the pose for at least five minutes. 

Resting in Child’s Pose on the floor is a way of restoring yourself after this pose.

Beginner’s Tip
Place a block on its side under each hand as you do the pose. You will be able to feel a grounding of your heels more easily.   This variation takes weight out of your arms and shoulders and allows you to be much more present in your legs in the pose.   This variation is especially good also if you are suffering from a hand, arm, or shoulder injury since it takes some weight out of those areas.

Benefits
A great preparation for standing poses
Helps back to be less stiff
May cure backaches in some people and prevent them as well
Good for sciatica if done mindfully
Strenghthens and lengthens the spine
Revitalizes energy. 
Strengthens the legs and ankles
Lessens stiffness in the heels and legs 
Opens up the shoulder blades
Helps relieve stress and mild depression
Helps relieve the symptoms of menopause
May relieve menstrual discomfort when done with head supported
May help prevent osteoporosis
Improves digestion
Relieves some headaches and insomnia
Is suggested for high blood pressure, asthma, flat feet, sciatica, sinusitis

Give the brain more blood flow which is healthy
Chest opening
Stretches the back of the body, especially hips and hamstrings

Cautions
Don’t do the pose with these conditions:
Carpal tunnel syndrome
Diarrhea
For extended periods during menstruation
Pregnancy: Do not do this pose late-term.
High blood pressure or headache: Support your head on a block